Comrades: You and your Shoes
Chris Delpierre
Podiatrist, Sports Science Institute of South Africa
Proud ALSORAN runner, currently training for 2nd Comrades
Running shoes have come in for much criticism over the last couple of years. We have been told by various experts and the media that the modern running shoe changes our gait and may even be causing injuries. Despite this, for all but a tiny handful of runners, our running shoes will be the most important piece of equipment come Race Day. It is vital that this equipment does not let you down.
Any trip to a sports shop will reveal a bewildering array of running shoes. We are spoilt for choice between Neutral shoes, Stability shoes, Minimalist shoes, even Barefoot Shoes! The question of which shoe is perfect for you has troubled novices and experienced runners alike for years and is only likely to get worse as new shoes come on to the market. Basically, most runners will have to choose between a neutral shoe and a stability shoe.
Neutral shoes, also known as cushioned shoes, are designed not to alter the natural path of the foot from heel strike to toe-off. All good running shoe brands will have choices as to the level of cushioning available. Generally, heavier runners or runners doing high mileage should go for more cushioning.
Stability shoes used to be known as anti-pronation shoes. This term has fallen out of favour because pronation is a normal, natural part of the running cycle. Excessive pronation however, has been linked to all the “Big Five” running injuries namely Runner’s knee, Ilio-tibial Band Friction Syndrome (ITB), Achilles tendon injuries, Shin Splints and Plantar fasciitis. Excessive pronation can be caused by a number of factors and a good stability shoe can go a long way toward avoiding injury. Choosing a shoe that offers the correct amount of stability depends on various factors such as weight, mileage, injury history to name but a few. .
By now, we are into the tough training months. The qualifying marathon is done and dusted and we should all be racking up 60-80 km per week. If you have got this far without injury, chances are you are in the correct pair of shoes. It is normal to creak a little in the mornings and to feel all sorts of niggles but if you are carrying an injury, particularly a pattern injury that is predictable then you may be in the wrong shoe.It is not too late to have your shoes checked out.
Choosing between a neutral and a stability shoe can be very complicated. There are many factors that need to be considered, not just whether you have a flat foot or not. Very few sports shops have properly trained and experienced staff that can advice you. It is very important to understand what will happen to your running style when you get tired. Your shoe should support you well all day, not just for the first 20 kilometers or so. Fit is very important too. Feet are dynamic, constantly moving inside the shoe as well swelling as the run progresses. The best way to make sure you are in the correct shoe is to consult a sports podiatrist, preferably a runner. A biomechanical examination and video gait analysis will determine the perfect shoe for you. Your foot will be measured and advice given on the size and width that is right for you.
Worn out shoes can be a major cause of running injuries. A good pair of running shoes should last between 800 and 1000 kilometers depending on your weight and running style. Do not try to save money by wringing a bit more mileage out of your shoes. I suggest getting a 2nd pair now. Modern running shoes do not really need to be run in but it’s a good idea to do a hundred kilometers or so in your Race Day shoe. It is very rare but shoes do occasionally have structural defects. Having the sole of your shoe fall off halfway to Durban could make your day very interesting!
In conclusion; use your common sense. Do not change anything that is working, do not persist with something that is not. All your equipment for the day, most importantly your shoes, should be tried and tested. Having complete confidence in your shoes will allow you to focus on the important stuff, like getting to Durban!
Spare a thought for your feet . . . .
Many runners will limp over the line with battered and bloodied feet. In many cases this can be avoided.
Blisters are often caused by calluses – patches of hard skin on the feet. It is a popular misconception that calluses protect the feet. In fact, the opposite is true. The foot moves constantly and the skin is designed to move with the foot. A hard callus will not adapt to the changing shape of the foot during the gait cycle and will increase the pressure on the area underneath it. Repetitive trauma like this can cause the blisters, blood blisters, even tearing the skin.
Nails can also be a problem. Runners often develop thicker, harder nails which can damage the toe next to it or even the nail bed. Ingrowing toe nails can be caused by badly cut nails or nails that are too long.
Look after your feet. Make sure the nails are kept short and regularly massage your feet with a good foot cream to keep your feet soft and supple.